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ATTENTION BEGINNERS
It seems that we get allot of questions from new gals wanting to know how to gain
muscle, lose fat, what to eat, when to eat it and what supplements to use. The
information is pretty basic and many of us have typed it more than once so my idea is to
put together a thread that we can bump or attach when someone has these questions. I
will get it started and the rest of you please add to it!
1. Diet is critical and by diet I don’t mean starving I mean eating. In the absence of
adequate calories your metabolism will slow down and fat loss will stop. You cannot
build muscle from stored bodyfat, you must have protein to build muscle. The reason
that many women are thin and flabby i.e. skinny fat chicks is because they have starved
themselves for so long and their body has used what muscle they had for fuel and clung
to their bodyfat stores. If you have been depriving yourself of adequeate calories it will
take some time to get your metabolism up to speed. You will gain some fat, probably
retain a bunch of water for a few weeks and will feel absolutely stuffed but in about
three weeks your metabolism will kick in and you will need to eat every few hours. The
water weight will go away. It is necessary that you eat 6 meals per day each comprised
of protein, carbohydrate and fat. Eat at least 1 gram of protein per pound of
bodyweight.
Protein sources should be: chicken breast, tuna, lean beef, egg whites
Complex Carbohydrates should come from oatmeal, whole grain rice, whole grain
breads, yams and vegetables
Fats should come from what is naturally occurring in foods as well as flaxseed oil and
natural peanut butter You must have fat in your diet to lose bodyfat!
Protein can be supplemented with protein powder
Food should be as unprocessed as possible. Attempt to eliminate all sugar from your
diet.
My current diet consits of 2500 calories, 83g fat, 250g protein, 188 g carb. My focus is
on building mass so you will have to adjust these numbers to what works for you. Three
of my meals include a protein shake and three are from whole foods.
All women believe that they “bulk” easily and are scared to death of lifting heavy
weights for fear of ending up looking like she/man. THIS WILL NOT HAPPEN, YOU
DO NOT BULK EASILY AND YOU LACK THE NECESSARY HORMONES TO
GET HUGE!!!!! If you want a shaped, toned hardbody there is only one way to get it
and that is to lift heavy weights. You can’t shape or tone what ya don’t have!!!Work
each bodypart once per week 3-4 sets for large muscle groups 2 sets for smaller muscle
groups, 3-4 sets with a heavy enough weight that you are really struggling to get 8 reps.
I personally prefer to use a 10/8/6 rep scheme or a 12/10/8/6 increasing the weight each
time I lower the reps. Make sure that you are not lifting so heavy that you sacrifice form
or lose control of the weight. I always have someone to spot for me when I lift.
Cardio - if you are just starting out read the thread “WHEN 30+30 DOES NOT = 60.
One hour of cardio first thing in the morning on an empty stomach at minimum to
moderate intensity is the best place for beginners to start as it will not interfere with
recovery or stress the joints overmuch. It is possible to do too much cardio, 3-4 times a
week should be adequate to start with. As you progress the amount of cardio that you
do will change. Cardio should never take priority over weight training.
It is almost impossible to gain muscle and lose fat at the same time unless you are very
very overweight. It is better to concentrate on first gaining the lean mass as muscle
burns far more calories at rest than does fat and the extra lean mass will make the fat
loss much easier. I struggled for a long time trying to do it backwards and it just doesn’t
work. For most women this process takes a major leap of faith. The best thing you can
do is throw your scale in the trash unless you are a total masochist like me in which case
you will have to watch the number go up and up. Muscle weighs more than fat so you
will be able to weigh a whole lot more but wear a smaller size. For awhile you will even
get larger as the muscles will be growing and the fat will still be there - just keep telling
yourself how hot you are going to look when that fat comes off and what is left are those
rock hard, beautifully shaped muscles.
Water is a must - drink at least a gallon a day!
You must be consistent to see results and it won’t happen overnight!
Allow yourself a cheat meal once a week or so - it will keep you sane.
For supplements I take a good multivitamin, extra B complex and L-glutamine post
workout. I take a whole lot of other stuff but those are the basics.
When it comes time to start shedding the fat things such as carb cycling, ECA, and
yohimbine hcl can be helpful.
It seems that we get allot of questions from new gals wanting to know how to gain
muscle, lose fat, what to eat, when to eat it and what supplements to use. The
information is pretty basic and many of us have typed it more than once so my idea is to
put together a thread that we can bump or attach when someone has these questions. I
will get it started and the rest of you please add to it!
1. Diet is critical and by diet I don’t mean starving I mean eating. In the absence of
adequate calories your metabolism will slow down and fat loss will stop. You cannot
build muscle from stored bodyfat, you must have protein to build muscle. The reason
that many women are thin and flabby i.e. skinny fat chicks is because they have starved
themselves for so long and their body has used what muscle they had for fuel and clung
to their bodyfat stores. If you have been depriving yourself of adequeate calories it will
take some time to get your metabolism up to speed. You will gain some fat, probably
retain a bunch of water for a few weeks and will feel absolutely stuffed but in about
three weeks your metabolism will kick in and you will need to eat every few hours. The
water weight will go away. It is necessary that you eat 6 meals per day each comprised
of protein, carbohydrate and fat. Eat at least 1 gram of protein per pound of
bodyweight.
Protein sources should be: chicken breast, tuna, lean beef, egg whites
Complex Carbohydrates should come from oatmeal, whole grain rice, whole grain
breads, yams and vegetables
Fats should come from what is naturally occurring in foods as well as flaxseed oil and
natural peanut butter You must have fat in your diet to lose bodyfat!
Protein can be supplemented with protein powder
Food should be as unprocessed as possible. Attempt to eliminate all sugar from your
diet.
My current diet consits of 2500 calories, 83g fat, 250g protein, 188 g carb. My focus is
on building mass so you will have to adjust these numbers to what works for you. Three
of my meals include a protein shake and three are from whole foods.
All women believe that they “bulk” easily and are scared to death of lifting heavy
weights for fear of ending up looking like she/man. THIS WILL NOT HAPPEN, YOU
DO NOT BULK EASILY AND YOU LACK THE NECESSARY HORMONES TO
GET HUGE!!!!! If you want a shaped, toned hardbody there is only one way to get it
and that is to lift heavy weights. You can’t shape or tone what ya don’t have!!!Work
each bodypart once per week 3-4 sets for large muscle groups 2 sets for smaller muscle
groups, 3-4 sets with a heavy enough weight that you are really struggling to get 8 reps.
I personally prefer to use a 10/8/6 rep scheme or a 12/10/8/6 increasing the weight each
time I lower the reps. Make sure that you are not lifting so heavy that you sacrifice form
or lose control of the weight. I always have someone to spot for me when I lift.
Cardio - if you are just starting out read the thread “WHEN 30+30 DOES NOT = 60.
One hour of cardio first thing in the morning on an empty stomach at minimum to
moderate intensity is the best place for beginners to start as it will not interfere with
recovery or stress the joints overmuch. It is possible to do too much cardio, 3-4 times a
week should be adequate to start with. As you progress the amount of cardio that you
do will change. Cardio should never take priority over weight training.
It is almost impossible to gain muscle and lose fat at the same time unless you are very
very overweight. It is better to concentrate on first gaining the lean mass as muscle
burns far more calories at rest than does fat and the extra lean mass will make the fat
loss much easier. I struggled for a long time trying to do it backwards and it just doesn’t
work. For most women this process takes a major leap of faith. The best thing you can
do is throw your scale in the trash unless you are a total masochist like me in which case
you will have to watch the number go up and up. Muscle weighs more than fat so you
will be able to weigh a whole lot more but wear a smaller size. For awhile you will even
get larger as the muscles will be growing and the fat will still be there - just keep telling
yourself how hot you are going to look when that fat comes off and what is left are those
rock hard, beautifully shaped muscles.
Water is a must - drink at least a gallon a day!
You must be consistent to see results and it won’t happen overnight!
Allow yourself a cheat meal once a week or so - it will keep you sane.
For supplements I take a good multivitamin, extra B complex and L-glutamine post
workout. I take a whole lot of other stuff but those are the basics.
When it comes time to start shedding the fat things such as carb cycling, ECA, and
yohimbine hcl can be helpful.
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